The following meditation is led by Tara Brock, meditation teacher, psychologist and author.

Take some moments to feel your sitting posture from the inside out, making any subtle adjustments

that you feel yourself aligned and balanced, upright and relaxed.

You might scan through the body and notice if there's any areas of habitual tightness.

See if there might be a natural softening or letting go.

Let your senses be awake, opening the attention to listening.

Be aware of the close-in sounds, background sounds in the room.

The sounds of the space right here.

The sounds like my voice, noticing the spaces between sounds.

Sensing the space that includes even the most distant sounds.

Rest in that openness.

Slowly receptive, noticing that with listening there's nothing to do.

The sounds can't go after a sound.

They're received known by awareness.

Sensing your listening, not just with your ears, but with your whole awareness.

With this same openness and receptivity,

the sounds are known that you can receive the live-ness and sensations of the body.

If you can listen to and feel the sensations at the surface of the body,

the face, back of the head, the arms, legs.

Then listening to and feeling the sensations from the interior.

The interior within the head.

Receiving, listening to, feeling sensations inside the shoulders.

...